Training Program

Push Pull Legs

Six-day push pull legs program combining compound strength work with hypertrophy-focused accessories.

LEVEL Intermediate

TRAINING 6 days/week

DURATION 8 weeks

Start Day 1 →

PROGRAM

Know your plan.

6 Training Days

6 Days / Week

8 Weeks

Intermediate Level

YOUR WEEK

Here's what you're training.

→

TODAY'S WORKOUT

Follow the session.

Everything you need is shown below. Just follow it from top to bottom.

DAY 01

Push A

NEXT WORKOUT 4 blocks

Progressive

Main Press

150 sec rest

EXERCISE

Barbell Bench Press

Chest

Set 1 12

Set 2 10

Set 3 8

Set 4 6

Rest 150 sec

Exercise Guide →

Standard

Upper Chest

120 sec rest

EXERCISE

Incline Dumbbell Press

Upper Chest

Set 1 8-12

Set 2 8-12

Set 3 8-12

Rest 120 sec

Exercise Guide →

Drop Set

Chest Isolation

90 sec rest

EXERCISE

Cable Chest Fly

Chest

Set 1 12-15

Set 2 12-15

Set 3 12 + drop 10

Rest 90 sec

Exercise Guide →

2+ Exercises

Shoulders

75 sec rest

EXERCISE

Dumbbell Lateral Raise

Lateral Deltoid

Set 1 12-15

Rest 30 sec

Exercise Guide →

EXERCISE

Cable Face Pull

Rear Deltoid

Set 1 12-15

Rest 75 sec

Exercise Guide →

DAY 02

Pull A

UPCOMING 4 blocks

Heavy → Light

Vertical Pull

120 sec rest

EXERCISE

Lat Pulldown

Lats

Set 1 8

Set 2 10

Set 3 12

Rest 120 sec

Exercise Guide →

Standard

Row

120 sec rest

EXERCISE

Barbell Bent-Over Row

Upper Back

Set 1 6-8

Set 2 6-8

Set 3 6-8

Rest 120 sec

Exercise Guide →

Standard

Upper Back

90 sec rest

EXERCISE

Chest-Supported Dumbbell Row

Upper Back

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

Rest-Pause

Biceps

60 sec rest

EXERCISE

Barbell Curl

Biceps

Set 1 10-12

Set 2 10 + 4 + 4

Rest 60 sec

Exercise Guide →

DAY 03

Legs A

UPCOMING 4 blocks

Standard

Primary Quad Movement

150 sec rest

EXERCISE

Leg Press

Quadriceps

Set 1 8-10

Set 2 8-10

Set 3 8-10

Set 4 8-10

Rest 150 sec

Exercise Guide →

Standard

Hamstrings

90 sec rest

EXERCISE

Romanian Deadlift

Hamstrings

Set 1 8-10

Set 2 8-10

Set 3 8-10

Rest 120 sec

Exercise Guide →

Drop Set

Quad Isolation

90 sec rest

EXERCISE

Leg Extension

Quadriceps

Set 1 12-15

Set 2 12-15

Set 3 12 + drop 10

Rest 90 sec

Exercise Guide →

Standard

Calves

60 sec rest

EXERCISE

Standing Calf Raise

Gastrocnemius

Set 1 10-15

Set 2 10-15

Set 3 10-15

Rest 60 sec

Exercise Guide →

DAY 04

Push B

UPCOMING 4 blocks

Standard

Incline Press

120 sec rest

EXERCISE

Incline Barbell Bench Press

Upper Chest

Set 1 6-8

Set 2 6-8

Set 3 6-8

Rest 120 sec

Exercise Guide →

Standard

Chest

90 sec rest

EXERCISE

Machine Chest Press

Chest

Set 1 10-12

Set 2 10-12

Set 3 10-12

Rest 90 sec

Exercise Guide →

Rest-Pause

Chest Finisher

60 sec rest

EXERCISE

Cable Chest Fly

Chest

Set 1 12-15

Set 2 12 + 5 + 5

Rest 60 sec

Exercise Guide →

3 Exercises

Shoulder Triset

90 sec rest

EXERCISE

Dumbbell Lateral Raise

Lateral Deltoid

Set 1 12-15

Rest 20 sec

Exercise Guide →

EXERCISE

Dumbbell Front Raise

Anterior Deltoid

Set 1 10-12

Rest 20 sec

Exercise Guide →

EXERCISE

Reverse Pec Deck

Rear Deltoid

Set 1 12-15

Rest 90 sec

Exercise Guide →

DAY 05

Pull B

UPCOMING 4 blocks

Standard

Back Width

120 sec rest

EXERCISE

Pull-Up

Lats

Set 1 6-10

Set 2 6-10

Set 3 6-10

Rest 120 sec

Exercise Guide →

Standard

Row

120 sec rest

EXERCISE

Seated Cable Row

Upper Back

Set 1 8-12

Set 2 8-12

Set 3 8-12

Rest 120 sec

Exercise Guide →

Standard

Rear Delts

60 sec rest

EXERCISE

Face Pull

Rear Deltoid

Set 1 12-15

Set 2 12-15

Set 3 12-15

Rest 60 sec

Exercise Guide →

Drop Set

Biceps Finisher

60 sec rest

EXERCISE

Hammer Curl

Brachialis

Set 1 10-12

Set 2 10 + drop 8

Rest 60 sec

Exercise Guide →

DAY 06

Legs B

UPCOMING 4 blocks

Progressive

Quad Focus

150 sec rest

EXERCISE

Hack Squat

Quadriceps

Set 1 12

Set 2 10

Set 3 8

Rest 150 sec

Exercise Guide →

Standard

Unilateral Legs

90 sec rest

EXERCISE

Walking Lunge

Glutes

Set 1 10 each

Set 2 10 each

Set 3 10 each

Rest 90 sec

Exercise Guide →

Rest-Pause

Hamstring Isolation

60 sec rest

EXERCISE

Seated Leg Curl

Hamstrings

Set 1 12-15

Set 2 12 + 5 + 5

Rest 60 sec

Exercise Guide →

4+ Exercises

Leg Finisher

120 sec rest

EXERCISE

Leg Extension

Quadriceps

Set 1 12-15

Rest 20 sec

Exercise Guide →

EXERCISE

Lying Leg Curl

Hamstrings

Set 1 12-15

Rest 20 sec

Exercise Guide →

EXERCISE

Standing Calf Raise

Gastrocnemius

Set 1 15-20

Rest 120 sec

Exercise Guide →

READY?

Let's get to work.

Start Day 1 →